Name: Playbook - Obi Vincent - Day 17 - Death by DB
Uploaded: 2024-01-10T15:10:41.093Z
Duration: 45 min
Description: Day 17 - Death by DB

Very hard but great. 

Ran out of time again

Callum

Good workout as always… but sometimes i don’t understand how many rounds i should do. You explained that the 21-15-9 should be repeated in rounds considering the whole 21-15-9 as one round, so when it says 21-15-9 times 3 rounds that should mean 9 sets.. but in this case i don’t understand, is it the five sets times five times, or is it the whole 25 sets times 5, as in 21-15-9 case? Thank you

Luke

Jo🌸

Kwabena

Kayla

Trey Coody

Jaquane Wyatt

Alfonso

luv it. Amazing upper body. I threw in Singles during the rest to keep heart rate up

Nhla

Zakia

Easton

Piotr Borcuch

DEAN

Timothy

I should know by now that the ones that sound straightforward on paper are going to be pure evil 😈

Caroline

Zach Landing

Good workout, really enjoyed completing it. However, next time I will set up an external timer since using the one in the app is pretty awkward.

Stephan

Mathieu

Jose Artemenko

Paiten

Warm up:
- Walk outs x 3 
- Plank toe touches x 10 
- Gorilla squats x 10 
- Squat + external rotation x 10 
- High knees x 20 
- Air squats x 20
- Hand release push-ups x 10 
- Double or single unders x 30 

Main Workout :
Click the start Workout button and Please read the workout description before you begin. 

30 sec work with 30 sec rest
40 sec work with 20 sec rest
50 sec work with 10 sec rest
1 minute rest between rounds 

Exercises to be completed in each Round;
- Db chest press
- Unsupported rows 
- Push press
- Bicep curls 
- Renegade rows

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

-Start in a push-up plan position
-Pike your hips up and reach across with one hand touching the toes on the opposite foot
-Repeat both directions

Plank toe touches

- Begin with feet hip width
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs

Gorilla squats

-Get into the bottom of a squat 
-Externally rotate and extend your hand overhead
-Work both directions

Squat into external rotations

-Staying in a stationary position run in place with high knees for time or reps

High knees

-Stand with feet shoulder width apart
-Lower in to the bottom of a squat 
-Stand up out of squat to full hip extension
-Repeat

Air squats

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor and back to starting

Hand release push ups

-Jump rope where the rope passed under your feet twice with each jump

Double unders

Warm up

Perform as many reps as possible within the “work time” 

Example: perform as many chest press as possible within 30s, rest 30s then move onto 30s work of unsupported rows etc 

After completing all 5 exercises in round 1, rest 60s and start Round 2. (Note the work time changes in rounds 3 and 5)

Rounds 1 & 2 : 30 sec work with 30 sec rest
Rounds 3 & 4 : 40 sec work with 20 sec rest
Round 5 : 50 sec work with 10 sec rest

- Begin by lying supine on a flat bench with DB above your chest
- Lower weights to chest level 
- Press weights back up over your chest

DB flat bench chest press

-Stand holding a dumbbell in each hand
-With slightly bent legs hinge forward at the waist until your upper body is at roughly 45 degrees
-Row the dumbbells to your sides
-Lower carefully 
-Repeat

Unsupported DB row

- Begin with DB in each hand overhead
- Lower down to your shoulders and press back up overhead

DB push press

- Begin with DB in both hands
- Flex arms towards your shoulders and slowly lower down until arms are extended

DB bicep curls

- Pull the DB up keeping your elbow close to your body 
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

Workout

Day 17 - Death by DB

Mathieu Schneider

Jorge

Aaron Molina

Day 1 - Death by DB

Tssf1990

Omg! *deep breath* That was intense. 💪🏾

Marcus

Day 2 - Death by DB

Elnaz

Patrik

Day 3 - Death by DB

Never underestimate Obis workouts 🥵😆

Roberto

Clif Moffitt 

Mason

Day 4 -Death by DB

S-miguel

What a burners! Took tons of breaks, but my 48 a@@ completed💪🏾!

Luaba

Day 5 - Death by DB

Kennia

Couldn’t finish but still had a good workout 🏋️‍♀️

Elodie

Day 6 - Death by DB

It is a fantastic workout that can be done even when traveling away from my base. Excellent!

Shannon

Day 8 - Death by DB

Obi is always testing my mental strength!!! 💪🏽🔥

Day 9 - Death by DB

The conditioning afterwards always kills it👌🏽 Love it!😎💪🏽

Henry

Day 10  - Death by DB

Lea Nakia

Day 11 - Death by DB

Edison

Day 12 - Death by DB

Jordan

Day 13 - Death by DB

Edgar

Day 15 - Death by DB

Amazingly hard! Metcon took me 40 min with minimal resting time 😅😭

Serena

Ran out of time but Great morning session before work!

Day 16 - Death by DB

Day 18 - Death by DB

Day 19 - Death by Db

Day 20 - Death by DB

oh wow. 1st workout after 4 day vacation. Ouch. but i needed that to kick the sh$t out of myself

Omg looks super easy until you do it 🥵

Day 22- Death by DB

Day 23  Death by DB

nice one. Heart pumping all workout. ❤️

Lynzy

Day 24 - Death by DB

took longer than 60. I think the reps are total (not each arm). or i’m too slow. lol

Day 17 - Death by DB

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